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Preparation of the Body Football is a fast and variable game involving short bursts of intense effort interspersed with periods of low intensity. Typical performance requirements in a game of football are detailed below: Running, kicking, shooting, dribbling and controlling the ball at speed Running back to defend Tackling, marking and denying space Finding space to receive the ball Getting in behind the opposition defence Changing direction at speed Running the lines to support team mates Holding off defenders and keeping possession

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Physical Fitness Football, therefore, has the following specific, physical fitness demands: 1.Cardiorespiratory endurance: This is connected with aerobic fitness. It is the ability of the player to last for the duration of the game whilst maintaining high levels of skill, concentration and ability. Aerobic fitness will also allow players to recover quicker after periods of intense effort. 2.Speed or speed endurance: Speed is the ability of a player to move their whole body quickly over a specific distance. Speed endurance is required to make repeated sprints. 3.Explosive speed or acceleration: This is the ability to move quickly e.g. a short sprint to beat an opponent to the ball or to get into space for a pass. 4.Strength: This is the maximum force that can be produced by a muscle or group of muscles in a single movement. This is important in trying to keep possession of the ball, holding off defenders and competing in the air. 5.Strength + Speed = Power : Which is required for any fast action that requires strength i.e. jumping into the air for a header.

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Skill Related Fitness Skill related aspects of fitness are closely related to physical aspects of fitness and can be developed in a similar way The following Skill Related Aspects of Fitness are important in Football: 1.Agility: the ability to change direction quickly whilst maintaining speed and balance. Players will have to change direction quickly to lose their marker, to move into and out of space and to react to movements made by other players on the pitch. 2.Balance: in football is the ability to maintain control of the body during movement. 3.Coordination: is the ability to perform controlled and accurate motor tasks. This is needed to control the ball and to dribble in tense situations requiring different body movement and skills. 4.Reaction Time: is the ability to respond quickly to a stimulus e.g. the flight of the ball. If players fail to react quickly, possession of the ball can be lost. 5.Timing: is the ability to perform skills with accuracy at appropriate time and with appropriate weight. Players have to skilfully time a pass so that the ball may be delivered accurately to a team-mate without interception.

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Mental Aspects of Fitness Mental aspects of fitness are concerned with a players ability to manage their own emotions and cope with the challenges of performance. 1.Determination: players must be determined to win challenges and to compete with others to win the game. 2.Motivation: is the players desire to succeed which encourages a positive attitude to win. This can have a positive effect on the rest of the team. 3.Concentration: This allows the player to remain focused on the game and to ignore external distractions such as the tannoy or crowd. 4.Level of Arousal: Being appropriately motivated for the situation e.g. too little motivation can result in underperformance but being over excited can also have a negative impact on performance. 5.Managing Your Emotions: is very important for successful performance in football. You must be able to control anxiety and outside pressure in order to maintain concentration. Players can develop techniques to focus on performance such as goal setting, mental imagery/rehearsal, relaxation techniques and self talk.

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Role Specific Fitness Depending on what role you play within the team, you will require different aspects of physical, skill related and mental fitness.

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Wing Back Performance requirements Providing support in attack and defence from a wide position Overlapping runs in attack Crossing Always being available as a passing option Tracking opponents runs Denying space to opposition wide players Which physical, skill related and mental aspects of fitness are required for this position?

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Central Midfielder Performance requirements Providing support for attackers and defenders from a central position Tracking opponents runs Denying space for opponents Being available as a passing option Runs from deep into attacking positions Winning second balls Which Physical, Skill Related and mental aspects of fitness are required for this role?

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